In a corporate setting, when you ask the simple question, “How many of you consider yourselves healthy?” here’s what usually happens:
- Only 2–5% raise their hands with confidence.
- A few ask, “But what exactly is health?”
- Most people look around first, unsure whether it’s safe to admit.
- If a young employee raises their hand, they may even get judgmental stares, followed by remarks like, “Give them more work!”
Somewhere along the way, we’ve absorbed the belief that “Health and Work can’t go together.” Being busy is often seen as an excuse to neglect personal well-being.
The Time Myth
When asked, “How much time do you need to stay healthy?” most people answer:
- 30–60 minutes
- A few suggest 10–30 minutes
- Nobody says less than 5 minutes
And yet, the truth is — less than 5 minutes a day can be enough to begin changing your health.
Unfortunately, this mindset of “I need an hour” creates endless excuses:
- “I’ll start after New Year’s.”
- “I’ll start after March 31st — the financial year is too busy.”
- “I’ll start after Holi, Eid, Christmas, or once this project ends.”
Health keeps getting postponed — until sickness strikes, forcing people to take months of medical leave.
Small, Smart Habits for Big Health
The good news? You don’t need to carve out an extra hour. You need to integrate health into your workday with short, consistent habits. Here’s how:
Start Your Day with 5 Minutes of Laughter
- Burns calories, boosts immunity, reduces stress
- Sets a positive tone for the whole day
Do 1–5 Minutes of Daily Movement
Wherever you are — office, home, or travel:
- Engine Daud (jogging at your desk)
- Cross-leg sit-ups
- Udyan Bandh & Agnisar
Motion is Lotion
- Tap, massage, or press your hands and legs
- Stand up and stretch every 30–40 minutes
- Cross your arms behind your back, fetch a coffee, or walk to the washroom
Take Deep Breaths Often
- Stimulates creativity
- Promotes positivity
- Enhances memory power
Build Health Into Routine
- Sit in Kagasana (crow pose) after drinking three glasses of water
- Add small movements throughout your day
Acts of Kindness as Medicine
- Support the underprivileged
- Care for the elderly
- Play with children
- These bring joy and reduce stress
Break the Rules Sometimes
- Do something silly, create fun memories
- Keep the child in you alive
Learn to Say “No”
- Stress is a silent killer
- Boundaries protect your health and your peace
The Takeaway
You don’t need an hour-long workout to stay healthy. You need micro-moments of movement, laughter, breath, and kindness. Health isn’t about scheduling — it’s about integration.
Your well-being matters. Start with 5 minutes. Start now.
